Tag Archives: back pain

By 2037, it’s anticipated that the number of carers in the UK will increase to 9 million, and three in five of us will be carers at some point in our lives.[1] For many carers physical activity such as lifting is a significant part of their daily routine. However, not all carers will be aware of their back when looking after someone.

New research from the British Chiropractic Association showed that lifting and carrying can trigger back pain for more than half (55%) of people in the South East, and this number could even be higher for those carers who are often putting additional stresses and strains on their bodies.

Although paid carers may receive training on how to protect their backs during the physical aspects of their work, many unpaid carers, of which there are 6.5 million in England and Wales[2], may not receive any training or information about back care.

To coincide with Back Care Awareness Week (5 – 9 October) The British Chiropractic Association (BCA) The Reading Chiropractor has developed the following simple tips for all carers to help them whilst they’re helping others.

back care awareness

Golden rules for carers

Think ahead – assess each situation and look for the best and easiest way to achieve the desired result, this may mean using any available equipment whether it be for specialist lifting or a simple sack barrow for moving boxes of supplies.

Follow the weight – always try and face the direction in which you want to carry any weight – your body is strongest when you are square on to the weight.

Take care when lifting – never lift while twisting from the waist. Bend your knees, try to have a relaxed, straight back and if possible, brace your abdominal muscles. For added stability make sure that your feet are about a shoulder width or more apart before lifting.

Supportive shoes are essential – wear good, soft-soled shoes that are supportive and have a good grip on the ground.

Take regular breaks – if doing a repetitive task, take a break every 20 minutes and do some simple stretches to relax your muscles.

Ask for help – if in a home setting looking after a relative or friend there are many local agencies and charities who can assess and advise on what equipment or help you may need. Don’t carry on putting your body at strain. Explore all avenues of assistance. If you are provided with any equipment, make sure you are given training on how to use it.

Ask for training – if in a formal setting make sure you have been properly trained in good lifting techniques and on any equipment you are using.

Carers – Straighten Up

“Carers spend long periods of time on their feet and put a lot of strain on their bodies, from lifting and assisting the person they are caring for, to moving equipment. Even though our bodies are very well adapted to a variety of tasks, carers need to be particularly careful not to overload themselves and put their backs at risk.”

“Formal care settings should have lifting and moving equipment available and staff should always make sure that they have been trained in the proper use of all equipment. Home carers should make sure they receive home assessments for the person they are caring for as equipment can often be loaned out – this will require appropriate training for proper use.”

The Reading Chiropractor recommends a very simple three minute exercise routine entitled ‘Straighten Up UK’ from the British Chiropractic Association (BCA) has developed which is really easy to incorporate into daily life to help strengthen the spine and improve posture. The exercise routine can be accessed on the BCA website here: http://bit.ly/straightenupuk

Article from the British Chiropractic Association

Workers in the South East slacking when it comes to back pain

As part of Chiropractic Awareness Week (11 – 16 April) the Reading Chiropractor is urging workers to do more to protect their backs, both in the office and at home.

New research from the British Chiropractic Association (BCA) reveals that over a quarter (28%) of workers in the South East admit to taking no proactive measures to help prevent back or neck pain. Despite this, almost one fifth (19%) of people in the region who have suffered from back or neck pain said work can trigger it, and four in ten (41%) have had to take time off work because of their pain.

The BCA found that 40% of workers in the South East who have suffered from back or neck pain said that sitting in the same position whilst working for long periods of time contributes to their pain. Additionally, those working remotely often don’t have a back-healthy set up, with almost a quarter (24%) admitting to primarily working from the sofa.

David from The Reading Chiropractor comments: “The reality of modern working lifestyles means that many more workers are often spending long days in front of a computer screen, either in the office or working remotely and not doing enough to prevent serious strain on their backs. Whilst it may be tempting to do work from your sofa or bed when working from home, poor posture means you could be putting even more strain on your spine. However the good news is there are several simple steps you can take and I would encourage all workers in the South East, particularly office workers, to follow these to minimise their risk of work-related back pain.”

David has developed these top tips to help people protect their backs wherever they are working:

Be computer compatible: Make sure the top of the screen is level with the eyebrows and the chair is tilted slightly forward, allowing for the knees to be lower than the hips and the feet to be flat on the floor.

Sit up straight: Relax when sitting into your seat, making sure you have your bottom against the seat back with your shoulder blades touching the back rest of the chair. Keep arms relaxed and close to the body and place on the desk when typing.

Take regular breaks: Don’t sit for more than 20-30 minutes at a time – stand up to stretch, change position and walk around a little. If you struggle to get away then take time to gently massage the back of your head and neck as this will help to improve posture and reduce back pain by promoting balance, strength and flexibility in the spine.

If working from home:

If possible, designate a specific area in your home for working and always work at a table, sitting on a chair, rather than on the sofa or in bed.

If you don’t want to invest in a computer stand, place sturdy books, for example copies of the Yellow Pages under your laptop so that you can adjust the level of the screen to fit your eye line.

Use a detachable keyboard and mouse whenever possible, as this will ensure that your movement is not restricted and you are not placing unnecessary strain on your back.

An easy way to ensure that you get away from your desk and take regular breaks is to set a loud alarm in another room. When making phone calls, take the opportunity to get up from your desk and move around as you talk

Embrace the privacy of working from home by doing regular stretches. The BCA has developed a series of simple exercises to improve posture and help prevent back pain. Please see the BCA website for more information: http://bit.ly/straightenup

Enquiries

Reading Chiropractor

Reading Health Centre

61 Castle Street

Reading

RG1 7SN

0118 9 39 40 40

workers chiropractic back pain

The research was carried out on behalf of the British Chiropractic Association between 27/01/2016 and 02/02/2016

At the Reading Chiropractor we are strong believers in the benefits of short frequent simple exercise such as walking, cycling and swimming. This can help when suffering with aches and pains, but also in the prevention of such symptoms.

People of all ages can be affected by symptoms of neck and back pain, and due to an increase in sedentary lifestyles and decreased exercise, it would appear that aches and pains are on the increase, especially amongst younger people.

Among people seeking back pain relief alternatives, most choose chiropractic treatment. About 22 million Americans visit chiropractors annually. Of these, 7.7 million, or 35%, are seeking relief from back pain from various causes, including accidents, sports injuries, and muscle strains. Other complaints include pain in the neck, arms, and legs, and headaches.

Spinal manipulation and chiropractic care is considered a safe, effective treatment for acute low back pain.

Research has also shown chiropractic to be helpful in treating neck pain and headaches.

In addition, osteoarthritis and fibromyalgia may respond to the moderate pressure used by chiropractors.

At the reading Chiropractor, we try and offer postural and ergonomic advice to help try and avoid problems.

Correct posture is important for children as well as in adults.

Due to the use of handheld devices: tablets, mobile phones and gaming devices, more and more teenagers are suffering with posture related neck and low back pains.

See the article here published in the Daily Mail 16th April 2014:

Teens suffer neck and back pain because they spend too long hunched over iPads and phones, say researchers

Four in ten teenagers suffered back or neck pain from slouching, study shows

They spend ‘up to 4 hours on games’, says British Chiropractic Association

11-16 year-olds spend more time on computers than physical activity

Teenagers are in danger of doing long-term damage to their spines by leaning over screens for up to four hours

It’s unlikely computer addicted teenagers will take any notice – although desperate parents might be grateful for this ammunition.

Four in ten teens have suffered back or neck pain from spending too much time slouched in front of the TV or a computer screen, according to researchers.

A study by the British Chiropractic Association revealed that more than one in seven parents said their son or daughter’s problem was a result of using a laptop, tablet or computer.

The survey of more than 460 parents of 11- to 16-year-olds also found that 23 per cent of teens are spending between two and four hours a day watching TV, while a quarter spend the same amount of time on a laptop, tablet or computer.

Based on a two hour period, young people spend more time on games consoles (33 per cent) than doing an activity such as riding a bicycle (12 per cent).

Nearly half of the parents polled (46 per cent) acknowledged that their children don’t spend enough time exercising, despite NHS guidelines stating that children and young people between five and 18-years-old need to do at least one hour of physical activity every day.

Now the BCA is encouraging parents to limit the time their children spend using technology.

‘Young people are becoming increasingly sedentary which is damaging their posture.

‘There is the tendency to sit in a hunched position when working on computers and laptops, putting a lot of strain on the neck.

‘Learning how to sit properly and keeping active will help to keep young people healthy and pain free.

‘It’s important that parents seek help for their children from an expert as soon as any pain starts – if conditions are left untreated it could lead to chronic back and neck problems in later life.’